OLYMPIC WEIGHTLIFTING WORKOUT

2018.05.20 Oly Wkouts

Week 1 of 4 – Volume Cycle

#1
Cl Pull (HH) + Cl (Bkn)  50/5  60/4  70/3  75/3  80/2×3
Cl Pull (Bkn-Low)  80/6  90/5×2  100/3×3
SQ  50/8  60/6  70/5  80/2×6

Others:
Bench  50/6  60/4  70/3  75/3  80/2×3
DB Row  8 x 4
Max Chin Up  4 sets

#2
PSn (Fl/Bkn)  50/4×2  60/3×2  70/2×2  75/2×2
Sn Bal  50/5  65/4  75/3  85/3  95/3×2
SQ  50/8  60/6  70/4  75/3  80/3×6
Sn Pull (HH)  90/4×2  100/4×3

Others:
Press in Split  5 x 4 sets
15 Static Toes 2 Bar

#3
Sn Grip Deadlift + Shrug (HH)  60/5  75/4  90/4×2  105/3×3
F.Sq (pause in bottom) 50/5  60/4×2  70/3×2  75/3×3
RDL  50/6  60/4  70/3  75/3  80/3×3

Others:
GDMN (% of Sn)  40/10  50/8  60/5×2  70/5×2  75/5×2
Bar Sit UPs  10 x 4 sets

#4
Jerks  50/5×2  60/4  65/3  70/3  75/3  80/2×3
SQ  50/8  60/6  70/4  75/3  80/2×6
Sn PP  5 x 5

Others:
10 strict HSPU
Seated DB Military Press  5 x 5

#5
PSn  50/4×2  60/3×2  70/3×2  75/3  80/2×3
PCl + Jerk  50/4+4  60/3+3  70/2+2  75/(2+2)x3

4 Rounds
10 KB Swings 32 kg
200 M Run / 250 M Row

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2018.05.13 Oly Wkouts

~ Week Between ~
(then more legs…)

#1
PSn (Fl/Bkn)  50/4×2  60/2×3  70/2×2
Sn Bal  50/4  65/3  75/3  85/3  90/3×2
SQ  50/8  60/6  70/5  80/2×6
Sn Pull (HH)  90/4×2  100/4×3

Others:
Bench  50/6  60/4  70/3  75/3×2
DB Row  8 x 4
Max Chin Up  4 sets

#2
Cl Pull (HH) + Cl (HH)  50/5  60/4  70/3  75/2×4
Cl Pull (HH)  75/6  85/4  95/4×3
SQ  50/8  60/6  70/4  75/3  80/3×6

Others:
Press in Split  5 x 4 sets
Single Leg Squats – Pistols  8 x 4 sets each leg

#3
Sn Grip Deadlift + Shrug (HH)  60/5  75/4  90/4×2  105/3×3
Bottom Up F.Sq  50/5  60/4×2  70/3×2
RDL  50/6  60/4  70/3  75/3  80/3×3

Others:
GDMN (% of Sn)  40/10  50/8  60/5×2  70/5×2
Bar Sit UPs  10 x 4 sets
DB Bicep Curls

#4
Jerks  50/5×2  60/4  65/3  70/3  75/2×3
SQ  50/8  60/6  70/4  75/3  80/2×6
Sn PP  5 x 5

Others:
Handstand Practice
Seated Military Press  5 x 5

#5
PSn + OHSQ  50/4+4  60/3+3  70/2+2  75/2+2  80/(1+1)x3
PCl + PJ  50/4+4  60/3+3  70/2+2  75/(2+2)x3

4 Rounds
10 KB Swings 32 kg
10 Toes 2 Bar
200 M Run / 250 M Row

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2018.05.06 Oly Wkouts

6 Weeks – Strength, the Pull & Over Head #6

#1
Cl Pull + Cl  50/5  60/4  70/3  75/2  80/2  85/2  90/1×4
SQ  50/8  60/6  70/5  75/5  80/4  85/2×4
Push Press  50/8×2  60/5×2  70/4×2  80/3×3

Others :
Seated Arnold Press  8 x 5
Max Dips x 3 sets
Max Chin Ups x 3 sets

#2
Sn Pull (Bkn-Low) + PSn (Bkn-Low)  50/4×2  60/3×2  70/2×2  75/2×2  80/2×3
Sn PJ  60/4  75/3  85/3  95/3  100/3  105/2×3
F.Sq  50/5  60/4  70/4  75/4  80/3×3

Others :
Press in Split  5 x 5
Hypers  12 x 4
Reverse Hypers  12 x 4

#3
Sn Pull + Sn + OHSQ  50/4  60/3  65/3  70/2  75/2  80/2×4
Sn Pull  90/4  100/3×2  105/3×2
SQ  50/8  60/6  70/4  75/3  80/3  85/2×5

Others :
4 Rounds
10 KB Swing (24/32)
10 Toes 2 Bar

Inc DB  5 x 5

#4
PCl (3 Pos) + PJ  40/6×2  50/3×2  60/3  70/3×2  75/3×2
F.Sq + J  60/3  70/3  80/(2+1)x2  85/1×3
Jerk (hold split)  80/2  85/1×2  90/1×2

Others :
Bench 50/8×2  60/5×2  70/5×3  75/4×2  80/3×3
GDMN  12 x 4
ABS 100 reps

#5
PSn  50/4×2  60/3×2  70/2×2
Sn Balance  50/5  65/4  75/3  85/3  90/3  95/2  100/2×3
Cl Pulls  70/5  80/4×2  90/3×2  100/3×2  105/3×2

Others :
Box Jump  6 reps x 4 sets
DB Bicep Curls
ABS 80 reps

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2018.04.29 Oly Wkout

6 Weeks Strength Cycle – the Pull & Over Head, Week #5

#1
Sn Pull + Sn (HH)  50/5  60/3×2  70/2×2  75/2  80/2×5
Sn PJ  60/4  75/3  85/3  95/3×3
F.Sq  50/5  60/4  70/3  75/3  80/2×3

Others :
4 Rds
10 KB Swings  10 x 4  (32/24 KG)
Toes 2 Bar  10 x 4
(or Ring Rows / Inverted Rows)

Chin Up  max x 2
Dips  max x 2

#2
Cl Pull (floor) + Cl  (Bkn-Low)  50/4  60/3  65/3  70/2×2  75/2×5
SQ  50/10  60/8  70/5  75/4  80/3×3
RDL  50/8×2  60/5  70/4  80/3×2

Others :
Seated DB Military  5 x 5
Hypers  12 x 3
Reverse Hypers  12 x 3

#3
Sn Pull + Sn  50/4  60/3  65/3  70/2  75/2  80/1×5
Sn Pull (Bkn-Low)  80/5  90/4  100/3×3
SQ  50/8  60/6  70/4  75/3  80/2×6

Others :
Press in Split  5 x 5
Inc DB  5 x 5

#4
PCl (3 Pos) + PJ  40/6×2  50/3×2  60/3  70/3  75/3×2
F.Sq + J  60/3  70/3  75/2  80/(2+1)x4
Jerk (hold split)  80/3×2  85/1×4

Others :
Bench 50/8×2  60/5×2  65/5  70/4  75/3×3
GDMN  12 x 4
ABS 100 reps

#5
SQ  50/8  60/6  70/4  75/3  80/3×4
Sn  50/4×2  60/3×2  70/2×2  75/2  80/2×3
Cl + F.Sq + Jerk  50/4  60/3×2  70/2×2  75/2  80/1×5

Others :
Box Jump  6 reps x 4 sets
Bicep Curls
ABS 80 reps

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2018.04.22 Oly Wkout

6 Weeks – Training the Pull & Over Head, Week #4

#1
Sn Pull + Sn (HH)  50/5  60/3×2  70/2×2  75/2×2  80/2×2  85/2  90/2×2
Sn PJ  60/4  75/3  85/3  95/3  100/3  105/3  110/2×2
F.Sq  50/5  60/5  70/4  75/4  80/4×2

Others :
4 Rds
10 KB Swings  10 x 4  (32/24 KG)
Toes 2 Bar  10 x 4
(or Ring Rows / Inverted Rows)

Chin Up  max x 4
Dips  max x 4

#2
Cl Pull + Cl  50/4  60/3  65/3  70/2×2  75/2  80/2×2  85/1×4
SQ  50/10  60/8  70/5  75/4  80/4  85/3×3
RDL  50/8×2  60/5  70/4  80/4×2

Others :
Seated Military  5 x 5
Hypers  12 x 4
Reverse Hypers  12 x 4

#3
Sn Pull + Sn  50/4  60/3  65/3  70/2  75/2  80/2×2  85/2  90/1×4
Sn Pull (Bkn-Low)  80/4×2  90/4  100/3×3
SQ  45/10  55/8  65/6  70/5  75/5  80/5  85/2×4

Others :
Press in Split  5 x 5
Inc DB  5 x 5

#4
PCl (3 Pos) + PJ  40/6×2  50/3×2  60/3  70/3  75/3×2
F.Sq + J  60/3  70/3  75/2  80/(2+1)x2  85/(1+1)x2
Jerk (hold split)  80/2  85/1×2  90/1×2

Others :
Bench 50/8×2  60/5×2  65/5×2  70/5×3
GDMN  12 x 4
ABS 100 reps

#5
SQ  50/10  60/8  70/6  75/4  80/4  85/2  90/1×2
Sn  50/4×2  60/3×2  70/2×2  75/2  80/2  85/2  90/1×2
Cl + F.Sq + Jerk  50/4  60/3×2  70/2×2  75/2×3

Others :
Box Jump  6 reps x 4 sets
Bicep Curls
ABS 80 reps

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